Mix Jumping Rope With Bodyweight Exercises and Feel the Burn


To long mega calories and build metabolism-boosting muscle mix cardio bursts into your potency training. And this workout does just that with a 1:1 correspondence of cardio to strength training. The cardio portion is jumping rope, but don’t be distressed — you won’t have to do all those minutes back to back. The jumping is mixed with butted strength-training moves. Don’t have a jump rope? Fake it. Seriously. You power feel a little silly, but jumping in place for a minute is killer (and easier than double-talk a rotating rope).

Directions: Perform as many reps of each warm up as you can in one minute — taking breaks as needed. Beginners, start by doing each actuate for 30 seconds followed by a 30-second rest period. Take a two-minute interpose between each 10-minute set. Cool down with three to five take downs of stretching.

To learn the details and see images of each exercise, keep scrolling.

Sumo Squat and Haymaker

  • Come into a wide sumo squat; punch to the left then spot on.
  • Return to standing and repeat.


  • Begin with arms up to the liberal, allowing the right foot to pivot as needed.
  • Slice arms diagonally across core, pivoting on left foot.
  • Switch sides after 30 tronizes.

Elbow Plank With Knee Drive

  • Start in an elbow slab, and bring your right knee into your nose; your pelvis desire rise toward the ceiling. Place right foot back on the cause.
  • Alternate sides, bringing your left knee in.

Gate Lively

  • Jump your feet wide to the sides with toes keen outward, bringing hands to knees to increase the stretch of the inner thighs.
  • Caper your legs together, crossing your feet.

Up-Down Timber

  • Begin in a full plank; lower your right elbow to the mat and then your radical, coming into an elbow plank.
  • Put your right hand on the mat and straighten your dexter elbow. Do the same on the left to return to full plank.

Image Authority: POPSUGAR Photography

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